WOD 9-30-10

14 x WALL BALL 20pds/14pds
7 x BURPEE'S

AMRAP IN 20min

FINISH = 80 x KB SNATCH'S (40 per arm) at 20kg

WOD 9-29-10

"BARBARA"

20 x PULLUPS
30 x PUSHUPS
40 x SITUPS
50 x AIR SQUATS
 5 ROUNDS

WOD 9-28-10

5 x DEADLIFTS - 275pds/200pds
10 x KB CLEAN & PRESS - 50pds/35pds (5 per arm)
15 x GHD SITUPS
      5 ROUNDS

FINISH = 75 x MED BALL SLAMS - 20pds

WOD 9-27-10

10 x OVERHEAD SQUATS 95/65
12 x SANDBAG SHOULDERING 50/40
14 x KNEE TO ELBOW

           6 ROUNDS

FINISH = 50 x BACK EXTENSIONS

WOD 9-25-10

TEAM WOD......
200 x KB SWINGS 35/25
150 x PUSH PRESS 65/45           300 METER RUNS
150 x SQUAT JUMPS
75 x WALL BALL 20/14
Teams of 2, goal is to complete reps as fast as possible. While 1 athlete is completing reps the other is running 300 meters!!!

WOD 9-24-10

SHOULDER PRESS
   3-3-3-3-3-3-3

FINISH = 75 x BURPEES

WOD 9-23-10

              REST DAY
MAKE UP WOD / SKILLWORK

WOD 9-22-10

5 x 155pd SQUAT CLEANS
15 x RING DIPS
25 x DOUBLE UNDERS
       5 ROUNDS

FINISH = 3 x HANDSTANDS FOR TIME

WOD 9-21-10

RUN 400 Meters
PULLUPS x MAX
PUSHUPS x MAX
   5 ROUNDS

FINISH = 50 x KNEE TO ELBOW

WOD 9-20-10

All done with a  95/65 pd olympic bar

5 x THRUSTERS
7 x HANG CLEANS
9 x SUMO DEALIFT HIGH PULL

AMRAP in 20min

FINISH WITH = 5 x L-SITS FOR TIME

CrossFit Darien Welcome Blog

Welcome to the New CrossFit Darien Blog that will provide you with workouts of the day, WOD.

 More blogs coming soon

                                                 

New Location

8102 Lemont Road

Suite 900

Woodridge, Il    60515                                                    http://www.crossfitdarien.com